Tuesday, November 13, 2012

Sample Menu Plans - Week One

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I have received lots of emails, messages, and comments requesting that I post sample meal plans on my blog. I am a busy woman and have not had time to make sample meal plans of my own. However, I want to try and give you what you need.

At each one of their PowerStart sessions, Weight Watchers gives you a weekly tracker with sample meal plans inside. I hope that these sample meals plans from Weight Watchers help give you some good ideas!! Just for you information, these sample plans are based on a Daily PointsPlus target of 26.

. . . . . . . . . .
{Day One}
Morning - Walnut oatmeal & yogurt
1 cup cooked hot oatmeal, topped with (4 PointsPlus)*
1 Tbsp chopped walnuts (1 PointsPlus)
4 Tbsp fat-free plain Greek yogurt, topped with (1 PointsPlus)*
1/2 cup blueberries (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 6

Midday - Pesto turkey sandwich
2 slices reduced-calorie whole-wheat bread, with (3 PointsPlus)*
  6 slices tomato (0 PointsPlus)*
  4 slices cucumber (0 PointsPlus)*
  1 oz cooked skinless turkey breast (1 PointsPlus)*
  1 Tbsp reduced-fat pesto sauce (1 PointsPlus)
  2 oz fat free mozzarella cheese, sliced (2 PointsPlus)*
1 cup Garden Vegetable Soup (0 PointsPlus)
Total PointsPlus value:7

Evening - Salmon with brown rice and spinach
5 oz wild salmon fillet, baked with (6 PointsPlus)*
  2 medium tomatoes (0 PointsPlus)*
  2 tsp olive oil (2 PointsPlus)
1 cup steamed spinach (0 PointsPlus)*
1/2 cup brown rice (3 PointsPlus)*
1 1/2 cups mixed greens with (0 PointsPlus)*
  sliced cucumber and shredded carrot (0 PointsPlus)*
  2 tsp fat free Italian dressing (0 PointsPlus)
Total PointsPlus value: 11

Anytime
1/2 cup sugar free gelatin (0 PointsPlus)*
1 shot espresso, with (0 PointsPlus)
  1 cup heated fat free milk (2 PointsPlus)*
1 cup mixed fresh fruit*
Total PointsPlus value: 2

Daily PointsPlus Total: 26
. . . . . . . . . .
{Day Two} 
Morning - Greek yogurt with berries
1 cup fat free Greek yogurt, mixed with (3 PointsPlus)*
  1 cup frozen or fresh mixed berries (0 PointsPlus)*
  2 Tbsp sliced almonds (2 PointsPlus)
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 5

Midday - Pasta with salmon & peachy salad
1 cup cooked whole-wheat penne pasta, with (4 PointsPlus)*
  1/2 cup reduced-fat pasta sauce (1 PointsPlus)
  3 oz pink salmon, canned in water, drained (3 PointsPlus)*
2 cups mixed greens salad, with (0 PointsPlus)*
  2 tsp olive oil (2 PointsPlus)
  2 Tbsp lemon juice (0 PointsPlus)
  1 large peach, sliced (0 PointsPlus)*
Total PointsPlus value: 10

Evening - Veggie burger & corn on the cob
1 grilled frozen fat free vegetarian burger, on (2 PointsPlus)*
  1 light whole-wheat hamburger roll, topped with (2 PointsPlus)*
  1 Tbsp ketchup (0 PointsPlus)
  1/4 medium avocado (2 PointsPlus)
  2 large slices tomato (0 PointsPlus)*
1 medium ear of corn (2 PointsPlus)*
1 cup grilled zucchini (0 PointsPlus)*
Total PointsPlus value: 8

Anytime
1 cup carrots (0 PointsPlus)*
  1/4 cup fat free salsa (0 PointsPlus)*
3 oz fat free cheddar cheese cubes (3 PointsPlus)*
1 apple, sliced (0 PointsPlus)*
Total PointsPlus value: 3

Daily PointsPlus Total: 26

. . . . . . . . . .
{Day Three} 
Morning - Egg 'n' English muffin
1 poached egg (2 PointsPlus)*
1 light whole-grain English muffin (3 PointsPlus)*
1 cup grapes (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)*
Total PointsPlus value: 5

Midday - Couscous lentil salad
1/2 cup cooked lentils, mixed with (2 PointsPlus)*
  1/2 cup cooked whole-wheat couscous (3 PointsPlus)*
  1/4 cup cooked bell pepper (0 PointsPlus)*
  1/4 cup celery (0 PointsPlus)*
  1/2 cup lightly steamed sugar snap peas (0 PointsPlus)*
  2 Tbsp lemon juice (0 PointsPlus)
  1/4 cup fat free chicken broth (0 PointsPlus)*
1 tall [12 fl oz} fat free unsweetened latte (3 PointsPlus)*
Total PointsPlus value: 8

Evening - Turkey stir-fry with quinoa
2 cups vegetables, stir-fry with (0 PointsPlus)*
  1 tsp sunflower oil (1 PointsPlus)
4 oz cooked skinless turkey breast, served over (4 PointsPlus)*
  1/2 cup cooked quinoa, mixed with (3 PointsPlus)*
    2 Tbsp reduced sodium soy sauce (0 PointsPlus)
    1 tsp sunflower oil (1 PointsPlus)
Total PointsPlus value: 9

Anytime
1 cup sliced mango, mixed with (0 PointsPlus)*
  1/2 cup fat free cottage cheese (1 PointsPlus)*
1 cup light yogurt, artificially sweetened (3 PointsPlus)*
Total PointsPlus value: 4

Daily PointsPlus Total: 26

. . . . . . . . . .
{Day Four} 
Morning - Cottage cheese & tomato
2 slices reduced calorie whole wheat bread (3 PointsPlus)*
1 cup fat free cottage cheese (3 PointsPlus)*
1 small tomato, sliced (0 PointsPlus)*
1 medium orange (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 6

Midday - Tuna & bulgur salad
1 cup spinach leaves topped with (0 PointsPlus)*
1 cup cooked bulgur, mixed with (4 PointsPlus)*
  1/2 cup tuna, canned in water, drained (3 PointsPlus)*
  1/2 red bell pepper, diced (0 PointsPlus)*
  1/2 cup diced cucumber (0 PointsPlus)*
  1 scallion, chopped (0 PointsPlus)*
  2 Tbsp fat free balsamic vinaigrette (0 PointsPlus)
Total PointsPlus value: 7

Evening - Grilled chicken & baked potato
1 small plain baked potato, topped with (2 PointsPlus)*
  2 Tbsp fat free sour cream (0 PointsPlus)*
3 oz grilled skinless, boneless chicken breast (3 PointsPlus)*
2 cups mixed greens, tossed with (0 PointsPlus)*
  1/4 cup halved cherry tomatoes (0 PointsPlus)*
  1/4 cup halved grapes (0 PointsPlus)*
  1/4 cup diced jicama (0 PointsPlus)*
  2 tsp olive oil (2 PointsPlus)*
  2 Tbsp red wine vinegar (0 PointsPlus)*
Total PointsPlus value: 7

Anytime
1 grande [16 fl oz] fat free unsweetened latte (4 PointsPlus)*
1 banana (0 PointsPlus)*
1 cup sugar free lemonade (0 PointsPlus)
3 cups plain air popped popcorn (2 PointsPlus)*
Total PointsPlus value: 6

Daily PointsPlus Total: 26

. . . . . . . . . .
{Day Five} 
Morning - Breakfast muffin crostini
1 light whole grain English muffin, topped with (3 PointsPlus)*
  1/2 cup fat free ricotta cheese (2 PointsPlus)*
  1 sliced banana (0 PointsPlus)*
  1 Tbsp chopped walnuts (1 PointsPlus)
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 6

Midday - Tuna pasta salad
1 cup chopped red cabbage, mixed witth (0 PointsPlus)*
  1/2 cup steamed sugar snap peas (0 PointsPlus)*
  6 oz tuna, canned in water, drained (4 PointsPlus)*
  1/2 cup cooked whole wheat pasta, cooled (2 PointsPlus)*
  3 Tbsp balsamic vinegar (0 PointsPlus)*
  2 tsp canola oil (2 PointsPlus)*
Total PointsPlus value: 8

Evening - Steak, sweet potato & veggies
1 large cooked sweet potato (4 PointsPlus)*
2 cups steamed broccoli and cauliflower (0 PointsPlus)*
3 oz grilled lean, trimmed beef round steak, with (4 PointsPlus)*
  1 Tbsp steak sauce (0 PointsPlus)
1 cup Garden Vegetable soup (0 PointsPlus)*
Total PointsPlus value: 8

Anytime
1 cup light yogurt, artificially sweetened (3 PointsPlus)*
1 cup halved strawberries (0 PointsPlus)*
6 large olives (1 PointsPlus)
Total PointsPlus value: 4

Daily PointsPlus Total: 26

. . . . . . . . . .
{Day Six} 
Morning - Cereal with blueberries

1 cup fortified whole grain cereal, with (2 PointsPlus)
  1 cup fat free milk (2 PointsPlus)*
  1 cup blueberries (0 PointsPlus) *
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 4

Midday - Turkey and avocado roll
1 light roll, topped with (2 PointsPlus)*
  1/2 cup roasted peppers (0 PointsPlus)*
  1/4 medium avocado (2 PointsPlus)
  2 oz fat free mozzarella cheese, sliced (2 PointsPlus)*
  2 oz cooked skinless turkey breast (2 PointsPlus)*
1 cup celery and carrot sticks (0 PointsPlus)*
Total PointsPlus value: 8

Evening - Chicken and beet salad
2 cups raw spinach, mixed with (0 PointsPlus)*
  1/2 cup sliced beets (0 PointsPlus)*
  1/2 cup chopped red bell pepper (0 PointsPlus)*
  4 oz cooked skinless, boneless chicken breast (4 PointsPlus)*
  2 Tbsp balsamic vinegar (0 PointsPlus)
  2 tsp olive oil (2 PointsPlus)
1 cup fat free cottage cheese, topped with (3 PointsPlus)*
  1 Tbsp roasted pine nuts (1 PointsPlus)
Total PointsPlus value: 10

Anytime
3 small fresh apricots (0 PointsPlus)*
1 Weight Watchers Smart Ones Delights (4 PointsPlus)
  Chocolate Chip Cookie Dough Sundae
Total PointsPlus value: 4

Daily PointsPlus Total: 26

. . . . . . . . . .
{Day Seven} 
Morning - Eggs with 'shrooms & bacon

2 large eggs, scrambled with (4 PointsPlus)*
  1 cup mushrooms cooked in nonstick spray (0 PointsPlus)*
2 slices cooked turkey bacon (1 PointsPlus)
1 slice toasted reduced calorie whole wheat bread (1 PointsPlus)*
1 cup back coffee (0 PointsPlus)
Total PointsPlus value: 6

Midday - Broccoli cheese baked potato
1 medium baked potato, with (4 PointsPlus)*
  1 cup steamed broccoli florets (0 PointsPlus)*
  2 oz fat free mozzarella cheese, sliced (2 PointsPlus)*
1 cup Vegetable Soup (0 PointsPlus)*
1 large plum (0 PointsPlus)*
Total PointsPlus value: 6

Evening - Pork with pasta & green beans
1 cup cooked whole wheat penne pasta, with (4 PointsPlus)*
  1/2 cup canned reduced sodium tomato sauce (0 PointsPlus)*
  1/4 cup fresh basil (0 PointsPlus)*
5 1/2 oz lean trimmed pork center loin, (5 PointsPlus)*
  fried in nonstick spray (0 PointsPlus)
1 cup steamed green beans, with (0 PointsPlus)*
  2 tsp olive oil (2 PointsPlus)
Total PointsPlus value: 11

Anytime
1 pear (0 PointsPlus)*
2 stalks celery (0 PointsPlus)*
1 tall [12 fl oz} fat free unsweetened latte (3 PointsPlus)*
1 cup grapes (0 PointsPlus)*
Total PointsPlus value: 3

Daily PointsPlus Total: 26

*Weight Watchers Power Food

. . . . . . . . . . 
For sample menu plans, click the links below.
Sample Menu Plans - Week Two
Sample Menu Plans - Week Three
Adding to the Sample Plans

2 comments:

Kelley with Amy's Angels said...

This is EXACTLY what I need right now...guidance in how others are using their points! Because of work travel, I haven't been to a meeting since mid-October (sadly, where I've traveled to has not allowed for me to get to an out of town meeting either), and won't be able to go again until Thanksgiving. While I'm on track--this will help keep me there until I can get back to a meeting!

Lisa said...

This is totally what I need right now as well! I hope you don't mind that I shared this on my blog: http://lisaslittlewwadventures.blogspot.com/. I love reading your blog! You have so many helpful tips. Thanks for sharing!

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